A. Snatch grip deadlift – 5×3 at a 5111 tempo (5 second negative on each rep). This is a strength movement in its own right, so don’t be restricted by your snatch numbers here. Most of you will be able to work well above your 1 rep max snatch. As a ballpark estimate, aim for about 40-45% of your max deadlift.
B. With a partner, working for 3 minutes at each station, with 30 second transitions between stations:
Station 1: Sled push / suitcase carry (both partners working at the same time) – On the new turf!
Station 2: Strict pull-ups / plank hold (both working)
Station 3: Goblet squats (one person working at a time).